Today's quote is from Abby Wambach:
"Finally."
Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
AbMat Crunch, 50 repetitions
Trunk Twist, 25 repetitions
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
Axle Bar Curl, 3 sets f 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of maximum repetitions
Weighted Dip (Bodyweight +50 lbs.), 3 sets of maximum repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
Have a Great Day!!
The Washington Wizards completed a franchise first sweep of a seven game series versus the Toronto Raptors?! First Sweep. Ever. I am slightly concerned that this type of success as a Washington sports fan is setting me up for a major disappointment as the NFL Draft approaches.
Today's quote is from David Rudisha:
"Sometimes when you get disappointment it makes you stronger."
Workout: Chest and Biceps
Morning Session:
Spin Bike HIIT, 30 minutes
Evening Session:
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Push-Up
AbMat Abdominal Crunch
Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Fly, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Weighted Push-Up, 100 total repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Curl, 10 repetitions
(Primary muscles worked: Biceps brachii)
Dumbbell Hammer Curl, 10 repetitions per side
(Primary muscles worked: Biceps brachii)
Barbell Palms Up Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
Barbell Palms Down Wrist Curls, 15 repetitions
(Primary muscles worked: Brachioradialis, pronator teres and brachialis)
AbMat Crunch, 25 repetitions
(Primary muscles worked: Rectus abdominis)
Have a Great Day!!
Day two of the Wilderness First Responder recertification. Lots of learning today about traction splints, anaphylaxis and heat related illness. All of this great training makes you realize that nothing replaces making sound judgement calls in the outdoors and preventing accidents from happening in the first place.
Tonight's quote is from Robert Kiyosaki:
"Confidence comes from discipline and training."
We had a full house at the workout tonight with seven people showing up for the chest and biceps circuit.
Workout: Chest and Biceps
Circuit Training: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Weighted Dips or Push-Ups
Barbell Curls
Laying Medicine Ball Chest Pass
Dumbbell Hammer Curls
Dumbbell Flies
Forearm Wrist Roll-Ups
Have a Great Day!
Well, I feel great. In fact, right now I feel better at 45 years old than I did at 40. Regular exercise, a sane work schedule, and a healthy environment to live in go a long, long way. At 40 I was working way too much which left me feeling exhausted. That exhaustion caused me to not exercise regularly. On top of that I was living in a town that had questionable air quality because of the oil and gas industry. Thank goodness for the changes. One thing that has never changed is the love and support of my family and friends. Without them who knows where I would be?
Today's quote is from Sir Philip Green:
"It is all about quality of life and finding a happy balance between work and friends and family."
Weight Training: Chest and Biceps. Three sets of 6-8 repetitions per exercise unless otherwise stated.
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups with 50lb. Vest, 3 sets 20, 20 and 15 repetitions
Concentration Dumbbell Curls
Dumbbell Hammer Curls
Bench Press, 3 sets of 5 repetitions
Dips, 3 sets to failure
Captains of Crush Grip Trainers, One set of 10-15 repetitions between each set of all other exercises.
Have a Great Day!
I was going to skip the circuit this evening after lifting heavy this morning. After work my buddy
shows up out of the blue and says, "Hey man, I am here". I asked "For?" "To work out dude!" So the circuit is on!
Dumbbell Flat Bench Press
Incline Dumbbell Press
Dumbbell Flies
Weighted Push-ups
Flat Barbell Bench Press
Weighted Dips
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Heavy Chains
"Check. Check Mate." Each exercise for one minute and fifteen seconds for three sets. One minute rest between sets.
Jump Rope
(Wo)Man Maker Rows
Dips
Gymnastic Ring Push-ups
TRX Chest Flies
Fat Bar Barbell Curls
Crunches
